Track Diet For at least 3 days (2 weekdays and 1 weekend day), keep a detailed record of ALL foods and beverages consumed, including water and condiments or “extras.” You’ll be indicating WHAT you ate, HOW MUCH (specifically) you ate, and at which meal time (breakfast, lunch, dinner, or snack) Type in each individual food/beverage/condiment you consumed, and then click “search” to find the closest match. indicate the specific amount “consumed…” and “for” which meal you consumed it, NOTE: Include a copy of your 3-Day Food Record with your typed paper. Answer the following questions about your 3-Day Average . Calories Calculate your total calorie needs (show your work). Compare this value with your actual Calorie intake (based on your 3-day average). How do they compare? Do these numbers reflect your current weight/body composition status? Why or why not? . Protein Calculate your protein needs (in grams per kg body weight) (show your work). Compare this value with your actual protein intake (in grams). How do they compare? How does your % of calories from protein compare to the actual value? Reflect on the nutrient density and variety of protein foods you consume. Are you choosing mostly lean sources? Do you get the recommended 8 oz. of seafood each week? Do you incorporate plant-based proteins several times each week (>4 oz. nuts/seeds each week and >1.5 cups beans each week)? Carbohydrates Calculate your carbohydrate needs (in grams per kg body weight) (show your work). Compare this value with your actual carbohydrate intake (in grams). How does your % of calories from carbohydrate compare to the actual value? Reflect on the nutrient density and variety of carbohydrates you consume. Are they coming from mostly “whole food” sources (i.e. whole grains, fruits, vegetables, beans, milk/yogurt) or from mostly “refined grains” and “added sugars?” Are you consuming at least 3 servings of whole grains a day (if so, please list your main food sources Are you eating several different colors of vegetables and fruits?